Tuesday 31 March (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Air Squats10 PVC Pass-Through10 PVC Overhead Squats8 Alternating Reverse Lunges10 Lateral Line Hops Then1x (bar)10 Back Squats8 Front Squats6 Overhead Squats Workout For time (12 min cap) 10 Shuttle Runs (15 m)20 Overhead Squats (52/36 kg)30 Lateral Burpees Over Bar Rest 1 minute 30 Lateral Burpees Over Bar20 Overhead Squats (52/36 kg)10 Shuttle Runs (15.24 m - 2x7.62m) *At 12 minutes, stop rest 1 minute then complete the rest of the workout for time ...
Monday 30 March (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Ring Rows10 Push-ups10 Air Squats20 Single Unders Then2 rounds6 Light DB Hang Squat Cleans6 Box Jump Overs4 Jumping Muscle-ups (low rings or bar) Workout For time 80 DB Hang Squat Cleans (22.5/15 kg)40 Bar Muscle-ups (alt: C2B/PU/Ring rows) Partition reps as needed ...
Friday 27 March (16:30/17:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -upsWorkout (or any alternate) 5 Rounds10 Ring pull-ups10 Bench press @ Bodyweight10 Double db bent over row 2x22.5/2x15 ...
Thursday 26 March (16:30/17:30/18:30 classes)
Warm-up 3 rounds easy 10 band pull-aparts 10 Alternating lunges10 box step ups 10 air squat 1 min bikeWorkout3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (10/7) 1 minute Sumo Deadlift High-Pulls (35/25) 1 minute Box Jumps 1 minute push-ups 1 minute air squats 1 minute Rest ...
Wednesday 25 March (16:30/17:30/18:30 classes)
Warm-up 3 Rounds: 10 PVC PT 10 PVC GM10 Sit ups10 Bend + Bow10 Side 2 Side leg swings10 Hang power clean (bar) Workout800m Row 21-15-9-7-5T2B Power cleans 50/35 ...
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